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  6. Apple vs. Marrow-stem Kale

Apple vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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The main differences between apples and marrow-stem Kale

  • Apples contain less vitamin K, vitamin A, vitamin C, folate, manganese, calcium, vitamin E, vitamin B6, vitamin B2, and fiber than marrow-stem Kale.
  • Daily need coverage for vitamin K for marrow-stem Kale is 362% higher.

Food types used in this article are Apples, raw, with skin and Collards, raw.

Infographic

Apple vs Marrow-stem Kale infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Apple
Apple
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains less SodiumSodium -94.1%
Contains more MagnesiumMagnesium +440%
Contains more CalciumCalcium +3766.7%
Contains more PotassiumPotassium +99.1%
Contains more IronIron +291.7%
Contains more CopperCopper +70.4%
Contains more ZincZinc +425%
Contains more PhosphorusPhosphorus +127.3%
Contains more ManganeseManganese +1780%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Apple
Apple
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin CVitamin C +667.4%
Contains more Vitamin AVitamin A +8266.7%
Contains more Vitamin EVitamin E +1155.6%
Contains more Vitamin B1Vitamin B1 +217.6%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +715.4%
Contains more Vitamin B5Vitamin B5 +337.7%
Contains more Vitamin B6Vitamin B6 +302.4%
Contains more Vitamin KVitamin K +19768.2%
Contains more FolateFolate +4200%
Contains more CholineCholine +582.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Apple Marrow-stem Kale DV% diff.
Vitamin K 2.2µg 437.1µg 362%
Vitamin C 4.6mg 35.3mg 34%
Folate 3µg 129µg 32%
Vitamin A 3µg 251µg 28%
Manganese 0.035mg 0.658mg 27%
Calcium 6mg 232mg 23%
Vitamin E 0.18mg 2.26mg 14%
Vitamin B6 0.041mg 0.165mg 10%
Vitamin B2 0.026mg 0.13mg 8%
Fructose 5.9g 7%
Fiber 2.4g 4g 6%
Protein 0.26g 3.02g 6%
Magnesium 5mg 27mg 5%
Iron 0.12mg 0.47mg 4%
Vitamin B5 0.061mg 0.267mg 4%
Vitamin B3 0.091mg 0.742mg 4%
Choline 3.4mg 23.2mg 4%
Vitamin B1 0.017mg 0.054mg 3%
Carbs 13.81g 5.42g 3%
Potassium 107mg 213mg 3%
Selenium 0µg 1.3µg 2%
Zinc 0.04mg 0.21mg 2%
Copper 0.027mg 0.046mg 2%
Phosphorus 11mg 25mg 2%
Sodium 1mg 17mg 1%
Fats 0.17g 0.61g 1%
Polyunsaturated fat 0.051g 0.201g 1%
Calories 52kcal 32kcal 1%
Net carbs 11.41g 1.42g N/A
Sugar 10.39g 0.46g N/A
Starch 0.05g 0%
Saturated fat 0.028g 0.055g 0%
Monounsaturated fat 0.007g 0.03g 0%
Tryptophan 0.001mg 0.031mg 0%
Threonine 0.006mg 0.086mg 0%
Isoleucine 0.006mg 0.1mg 0%
Leucine 0.013mg 0.151mg 0%
Lysine 0.012mg 0.117mg 0%
Methionine 0.001mg 0.033mg 0%
Phenylalanine 0.006mg 0.087mg 0%
Valine 0.012mg 0.12mg 0%
Histidine 0.005mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more CarbsCarbs +154.8%
Contains more ProteinProtein +1061.5%
Contains more FatsFats +258.8%
Contains more OtherOther +565%
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains less Sat. FatSaturated fat -49.1%
Contains more Mono. FatMonounsaturated fat +328.6%
Contains more Poly. FatPolyunsaturated fat +294.1%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/nutrients
  2. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.